Best Shoulder Exercises: Strengthening Moves

Focusing on burning fat is a good fitness regime, but if you want that coveted V-shape on your upper body, it's paramount to do shoulder workouts. Shoulder workouts provide immense benefits, especially for athletes, gym goers, and anyone seeking to develop a good physique. For beginners, shoulder exercises could be challenging because shoulder muscles are sensitive. It is essential to do these exercises correctly. According to a study published in the International Journal of Sports Physical Therapy, individuals coping with shoulder pain and rotator cuff associated stiffness may benefit from incorporating shoulder exercises into their daily fitness routine. Performing shoulder exercises for 3 weeks under proper supervision may alleviate pain and improve function. To get a proper insight into building good shoulder muscles, this article will give you simple workouts for shoulders in a step-by-step guide.

Muscles involved in Shoulder Exercises

Before delving into the importance of shoulder exercises, let's understand which muscles are involved.

1. Extrinsic Shoulder Muscles

These attach from the torso to shoulder bones. These muscles comprise —

• Trapezius

• Latissimus Dorsi

• Levator Scapulae

• Rhomboids

2. Intrinsic Shoulder Muscles

Originates from the scapula and/or clavicle, attaching to the humerus. These muscles comprise —

• Deltoids

• Teres Major

• Rotator Cuff (including teres minor)

Best exercises for Shoulders

Here are some shoulder workouts to help you get rid of pain and tightness.

1. Across-the-Chest Stretch

• Bring your right arm across your chest.

• Place it in the crease of your left elbow, or use your left hand for support.

• Hold for up to 1 minute.

• Repeat on the opposite side.

• Do each side 3-5 times.

• To deepen the stretch, lift your arm to shoulder height.

2. Neck Release

• Lower your chin toward your chest for a neck stretch.

• Gently tilt your head left to stretch your right shoulder.

• Hold for up to 1 minute.

• Repeat on the opposite side.

• Do each side 3-5 times.

3. To deepen the stretch

• Place 1 hand on your shoulder and 1 hand above your ear.

• Guide the movement as you lower your chin and tilt your head.

• Hold for up to 1 minute.

• Repeat on the opposite side.

• Do each side 3-5 times.

4. Chest Expansion

• While standing, hold an exercise band, strap, or towel behind your back with both hands.

• Broaden your chest, moving your shoulder blades toward each other.

• Lift your chin and look up towards the ceiling.

• Hold for up to 30 seconds.

• Repeat 3-5 times.